Homeno kit
Side plank
The side of the trunk and the outside of the hip.
- You need
- Floor space.
- Why it is in the plan
- Keeps the trunk from folding sideways when you land on one leg or carry a pack. Short holds done well are enough.
How to do it
- 1Lie on your side with the elbow directly under the shoulder, legs straight and stacked.
- 2Lift the hips so ankle, hip and shoulder make a straight line.
- 3Hold and breathe normally.
- 4Come down before the hips sag. Switch sides.
Easier
Knees bent and resting on the floor.
Harder
Lift the top leg, or hold longer — up to about 45 seconds.
Common mistake
Hips sagging toward the floor or pushed back. When the line goes, the set is over.
Used in: 20 km trail, 50 km ultra, Easy base
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.